Weightlifting for Kiwis - Discussion and support regarding the art of swole

  • 🇵🇦 Nuestro primer dominio localizado está en español en kiwifarms.pa. Our first localized domain is on Spanish on kiwifarms.pa.
  • Want to keep track of this thread?
    Accounts can bookmark posts, watch threads for updates, and jump back to where you stopped reading.
    Create account
Destacado
Hot Dog dijo:
In addition to eating less, my mistake. Yeah I got the energy deficit while keeping protein high and drinking water to offset hunger and or fasting. There just seems like there are so many options but they all involve taking a hit on progress strength and size wise. I'd rather like a recompostion rather than cut while losing a bunch of strength and muscle. If I could get down to 190 I'd look a lot better.
Presiona para expandir...
To keep good progress, you have to be willing to keep everything balanced. Keeping protein high is great, but are you keeping your fat and carb intake good as well? I know people make carbs out to be the devil, but they're great for energy. If you have a good workout regimen, that's a good start, but watching your intake of certain nutrients helps a lot. If you look into substitutes for certain foods (Low calorie bread, yogurt, oats) that can help you keep your diet clean while also slowly adding up your calorie goal and your nutrients. Here's a helpful tool for this.
 
Jasper2K dijo:
Anyone try doing deadlifts after doing heavy squats (Same day)? It's pure kino.
Presiona para expandir...
I'm not going for size or big numbers (most I've ever pulled is 335 weighing around 185lbs) but my current leg day routine is back squat -> DL -> calf raise -> barbell lunge -> RDL. I know I've got it right because I don't feel totally drained and incapacitated after I train and my knees feel fine, but my legs absolutely feel it the next day.
 
Been a bit of an L week in the gym so far, having not been able to get half the reps i did last week.

Any tips on deload? I've never had to do a proper, voluntary deload since either i was a noob, or had an involuntary deload (gym closed due to coronavirus) before i needed a deload
 
Corporate Gigachad dijo:
Been a bit of an L week in the gym so far, having not been able to get half the reps i did last week.

Any tips on deload? I've never had to do a proper, voluntary deload since either i was a noob, or had an involuntary deload (gym closed due to coronavirus) before i needed a deload
Presiona para expandir...
Usually people do 40-60 percent the weight they normally do. Reps and sets don't change. If I need a deload week/day I also use it to explore other work outs for the same muscle group.
 
Corporate Gigachad dijo:
Been a bit of an L week in the gym so far, having not been able to get half the reps i did last week.

Any tips on deload? I've never had to do a proper, voluntary deload since either i was a noob, or had an involuntary deload (gym closed due to coronavirus) before i needed a deload
Presiona para expandir...

Don't go too light, 60-70% of your maxes, aim for RPE 5 or 6. Try 2 second pause reps, for deadlift it's right when the bar is at your knees after liftoff, bench it's when it's on your chest, squat it's in the hole. Really focus on controlling eccentrics and slowing down to feel it. You can throw in a heavy 1 towards the end of the week if you're feeling ambitious.

It might be worth it to vary your exercise order as well, switch up your split for a week just to vary recovery periods and give yourself a sense of approaching the problem from a new angle. Do full body if you do bro splits, that sort of thing.
 
swordfish5838 dijo:
To keep good progress, you have to be willing to keep everything balanced. Keeping protein high is great, but are you keeping your fat and carb intake good as well? I know people make carbs out to be the devil, but they're great for energy. If you have a good workout regimen, that's a good start, but watching your intake of certain nutrients helps a lot. If you look into substitutes for certain foods (Low calorie bread, yogurt, oats) that can help you keep your diet clean while also slowly adding up your calorie goal and your nutrients. Here's a helpful tool for this.
Presiona para expandir...
Thanks for all the help! I pretty much started by trying to hit a basic protein macro of around 220g and fill the rest in around it to around 3k calories. I've done good enough to maintain my weight throughout the winter with no real issues. I think all I really need to do is just get a hold of the other macros and bring them down a bit to get to around 2200.
Corporate Gigachad dijo:
Been a bit of an L week in the gym so far, having not been able to get half the reps i did last week.

Any tips on deload? I've never had to do a proper, voluntary deload since either i was a noob, or had an involuntary deload (gym closed due to coronavirus) before i needed a deload
Presiona para expandir...
Keep your weight the same and cut your sets in half (do 2 sets instead of 4, 1 instead of 2, etc.). Do it for a week and then go back to your regular program. You should do this around every 4 weeks or so if you are grinding hard.
 
Corporate Gigachad dijo:
Been a bit of an L week in the gym so far, having not been able to get half the reps i did last week.

Any tips on deload? I've never had to do a proper, voluntary deload since either i was a noob, or had an involuntary deload (gym closed due to coronavirus) before i needed a deload
Presiona para expandir...
Try doing fewer sets with higher reps and lower weight; say, pulling numbers out of my ass, your 5x5 weight is 225. Do like 135-155 for 2x15ish. So a weight that would be typical for one of your warmup sets, but when you're doing volume with it, it'll get challenging at the later reps of those sets. At the least those high volume sets are working the mind-muscle connection, allowing you to really perfect your form, and that helps protect you from injury and all that other happy horseshit.
 
CowPox dijo:
Which kiwi can do the most consecutive push ups?
Presiona para expandir...
I haven't really tested my max, but my PR of sorts is 30 in 30 seconds.

The specification I use is chest to floor, to straight arms.
Unlike Top G.

I mean, christ, he even elevates his hands making it easier. The only reason why I'd expect the handles to make it harder is because of the increased range of motion.
 
Based on my 3rm bench I'd expect to be able to do more push ups but for some reason they aggravate my injured shoulder and elbow joint much more than bench, incline bench, or OHP. I have never done more than 35 in a set.
 
Ight, I'm about to attempt 60, not gonna try for rapid cadence or anything funny.

EDIT: hit 50, triceps burning and out of breath. I'm calling it quits for now.
 
Última edición:
I've been using a backpack with a 35 lb plate inside to add resistance to push ups but it seemed like the straps will break any second, so I got an actual weighted vest and it's far inferior. Can't get the straps nearly as tight as a backpack, so they just hang down when my body is horizontal and plop against the floor.

I actually wore both, for a total of 65 lb, to try rucking for fat burn since running/biking does absolute fuck all for me now. Seems promising but who knows if my body adapts to that as well so I'll burn like 1 calorie an hour.

I always tell people weightlifting is way better for burning calories long-term, since your body doesn't adapt to it like cardio. At least for me, hell, drinking a couple glasses of cold water burns more calories than an hour of running for me it's nuts.
 
Última edición:
I've never been able to do them to save my life, my wrist just doesn't play well on em. Even at my best I can go all day long but in groups of 10 or so crack my wrists or something and back on em.

Wally world had a sale (best prices on rainX don't judge me) so I got 4 10 bumpers, it'll be good to add to the hoard and mrs needs smaller ones often.
 
Bassomatic dijo:
I've never been able to do them to save my life, my wrist just doesn't play well on em.
Presiona para expandir...
I need to avoid movement that lay pressure on my wrist, when they're bended. Ganglion cyst or something. Harmless, but they do hurt if you do stuff that irritates them.
So can't do dips or any other effective exercises :(
 
Push ups are the GOAT for a reason, and I do a load of them most of my workouts. My favorite push up set is I when do five or so push ups, my bro puts a 25-lb plate on my back then do five more, and we keep adding weight like that until I reach failure, and then I take the plates off and do more push ups with no rest
For wrist strain, hard to say without seeing the issue IRL but those push up handles and gymnastics rings, the change in grip is very nice.
 
Iron Jaguar dijo:
Yeah, sure. Those people just love publishing the details of their campaigns. That's how conspiracies work, right?
Presiona para expandir...
Iron Jaguar dijo:
Live in denial, my guy. There are none so blind as those who will not see.
Presiona para expandir...
"there's no evidence except that it's so obvious that you have to live in denial to not see it"
I can already see where this is going. Let's not waste any more of each other's time on this particular matter.
conspiracy.png
 
Destacado
Debes iniciar sesión o registrarte para responder aquí.
Atrás
Top Abajo